Alignment
I Prone pose, arms next to the body
I Bend knees, bring heels towards the buttocks
I Hands grab the ankles
I Important: feet and legs remain at hip width
I Push the heels in your hands, lift thighs
I Raise chest, shoulder blades together
I Shoulders and back muscles remain relaxed
I Belly is tense and pressed to the floor
I Look forward, long neck
I Hold this position for 20-30sec
Effects
I Opens the front of the body and the rib cage
I Improves free breathing
I Stretches front thighs and arms
I Strengthens abdominal muscles
I Stretches the back, shoulders and spine
I Stimulates digestion
I Increses body tension
I Calms the mind